Turn Your Workout Upside Down!

Even if you don't care about having a strong grip, you have to try this challenge for two reasons: 1) it's fun, and 2) your grip strength does actually matter. "Strengthening your grip improves both the amount of weight you can lift and the length of time you can hold it," says BJ Gaddour, C.S.C.S., metabolic training expert and owner of StreamFit.com. Read: The stronger your mitts, the stronger you'll be—in almost every lift.

Want to find out where your grip falls on the spectrum of loose to vise-like? Try the kettlebell bottoms-up carry—the main exercise in this weekend's Train for Life challenge. The odd shape of the kettlebell makes the weight difficult to control, forcing your hand, forearm, bicep, and core to work overtime.

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Here's the drill: Grab a kettlebell by the handle and squeeze it with your hand. Push the bottom of the weight up until it's at eye level and keep it there for the entire move. With your core braced and glutes tight, walk around the room. When you can't hold the weight any longer, switch hands and repeat.

Test yourself by timing how long you can perform the exercise with each arm. When you're finished, add up the total time you carried the weight in your right and left hand and then divide it by two to get your average time.

Are you fit enough to beat BJ or Jill? Watch the video above to see them perform the Grip for Guns challenge. BJ carried a 16 kg kettlebell for an average of 83 seconds and Jill held an 8 kg weight for an average of 78.5.What was your score? Let us know in the comments below.

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